recipe book First Edition

Transcription

1 recipe book First Edition

2 braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard, kale, turnip, mustard), roughly chopped 8 cup water or broth Salt and freshly ground black pepper 2 teaspoon red pepper flakes Heat a deep skillet or shallow saucepan over medium heat. Add oil. Add celery, carrot and onion and cook until vegetables barely begin to brown, about 25. Add garlic and thyme and cook 2 more. Add water or broth and cover and simmer until greens are tender or al dente, about 8-0. Season with salt and pepper. Serving Size 98g Calories 87 Calories from Fat 52 Total Fat 5.8g 9% Saturated Fat 0.8g 4% Sodium 45.8mg 2% Total Carbohydrate 8.3g 3% Dietary Fiber 2.0g 8% Sugars 2.4g Protein 2.g Vitamin A 28% Calcium 8% Vitamin C 94% Iron 8% 4-6

3 cabbage soup small cabbage, core and outer leaves removed, and sliced thinly onion, peeled and diced cup loosely packed parsley leaves 3 cloves garlic, 2 sliced and minced leek, rinsed well and sliced thinly potato, peeled and cubed 5 cups water Juice of lemon optional Place the water and all vegetables, 2 sliced garlic cloves and 2 cup parsley leaves into a large pan. Heat over medium-high heat. Cook until all vegetables are tender. While soup is cooking, mince the parsley leaves and remaining garlic clove together. Add lemon juice if desired. Serve the soup garnished with the minced parsley/garlic mixture sprinkled on top. Serving Size 23g Calories 72 Calories from Fat 3 Total Fat 0.3g % Saturated Fat 0.g 0% Trans Fat 0.0g Sodium 32.mg % Total Carbohydrate 7.6g 6% Dietary Fiber 5.g 20% Sugars 6.0g Protein 3.0g Vitamin A 7% Calcium 9% Vitamin C 26% Iron 9% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 6-8

4 cauliflower dip large head cauliflower, cut into florets 3 cloves garlic, peeled 2 cups vegetable broth (or chicken broth) 2 teaspoons fresh oregano, chopped teaspoon salt 4 teaspoon freshly ground pepper 8 cup feta cheese optional Place the cauliflower, garlic and broth (or water) in a sauce pan and bring to a boil. Cover and reduce to a simmer for about 20. Drain and place the cauliflower and garlic in a food processor or blender. Add remaining, including feta if desired, and purée until smooth. Serve with fresh veggie sticks or crackers. Serving Size 488g Calories 38 Calories from Fat 7 Total Fat 0.8g % Saturated Fat 0.4g 2% Cholesterol 2.5mg % Sodium 906.6mg 38% Total Carbohydrate 2.2g 7% Dietary Fiber 4.9g 20% Sugars 0.2g Protein 5.7g Vitamin A 4% Calcium 2% Vitamin C 7% Iron % 4-6

5 cilantro carrot salad 5 8 medium carrots 4 cup cilantro 2 tablespoons apple cider vinegar OR red wine vinegar 4 tablespoons olive oil 2 teaspoon Dijon mustard Salt and pepper to taste teaspoon honey optional Wash and peel the carrots. Then shred them with a grater or food processor and place in a medium bowl. Tear the leaves from the cilantro and add to the shredded carrots. In a separate bowl, blend the vinegar, olive oil and mustard (and honey if desired). Pour the vinaigrette over the carrots and cilantro. Toss and season with salt and pepper. Serve room temperature or chilled. Serving Size 96g Calories 3 Calories from Fat 83 Total Fat 9.2g 4% Saturated Fat.3g 6% Sodium 66.2mg 3% Total Carbohydrate 7.8g 3% Dietary Fiber 2.3g 9% Sugars 3.9g Protein 0.8g Vitamin A 273% Calcium 3% Vitamin C 8% Iron 2% 4-6

6 creamy tomato soup 3 cups fresh tomatoes, peeled and chopped 2T. olive oil or butter medium onion, chopped garlic clove, minced 4T. flour 2 cups milk bay leaf tsp. sugar tsp. salt 2 tsp. pepper 2 tsp. baking soda Heat soup pot over medium-high heat. Add olive oil or butter. Add onion and garlic and cook over medium heat, stirring, until the onion and garlic are softened but not browned. Sprinkle flour over the mixture and continue to stir and cook for -2. Slowly add milk, bay leaf, sugar, and salt and pepper. Continue to cook and stir until slightly thickened. Stir baking soda into the tomatoes. Add tomatoes to the milk, and bring just to a simmer. Remove from heat and purée. Serving Size 25g Calories 62 Calories from Fat 80 Total Fat 8.9g 4% Saturated Fat 2.8g 4% Cholesterol 4.0mg 5% Sodium 646.4mg 27% Total Carbohydrate 6.7g 6% Dietary Fiber.7g 7% Sugars 8.9g Protein 4.9g Vitamin A 5% Calcium 4% Vitamin C 22% Iron 5% 4-6

7 crunchy beet salad 4 small-medium beets, peeled and grated small onion, sliced very thinly 3 tsp. balsamic vinegar (or red wine vinegar) 3T. olive oil 2 tsp. cumin seeds optional Whisk the vinegar, olive oil, cumin seeds and salt and pepper to taste. Toss with the grated beets and sliced onions. Let the flavors marinate together for 0-20 before serving. Salt and pepper to taste Serving Size 8g Calories 06 Calories from Fat 74 Total Fat 8.2g 3% Saturated Fat.g 6% Sodium 32.5mg % Total Carbohydrate 7.7g 3% Dietary Fiber.3g 5% Sugars 5.3g Protein.0g Vitamin A 0% Calcium 2% Vitamin C 6% Iron 3% 4-6

8 cucumber yogurt dip 2 cups plain whole milk yogurt -2 cucumbers, diced small (about 2 cup or more) clove garlic, minced 2 tablespoons fresh dill, minced 2 teaspoon white wine vinegar teaspoon salt 4 teaspoon pepper Mix all in a bowl. Adjust salt and pepper to taste. Serve with assorted vegetables for dipping: celery, snap peas, green beans, carrots, peppers, tomatoes, broccoli, cauliflower, roasted beets and/or boiled potatoes. 2 tablespoons fresh green chives or green onions, chopped finely optional 2 teaspoon red pepper flakes optional Note: Remove seeds from cucumbers if tough. Serving Size 2g Calories 50 Calories from Fat 2 Total Fat 2.3g 4% Saturated Fat.5g 7% Cholesterol 9.mg 3% Sodium 364.6mg 5% Total Carbohydrate 5.g 2% Dietary Fiber 0.g 0% Sugars 3.3g Protein 2.5g Vitamin A 2% Calcium 9% Vitamin C 2% Iron 0% 6-8

9 curried cauliflower salad small cauliflower, cut or broken into florets 3 T. olive oil 2 tsp. red wine vinegar 4 tsp. curry powder small onion, sliced very thinly 2 T. parsley leaves, chopped Bring a pot of salted water to a boil. Add cauliflower florets and cook about 2, until just tender. Drain and rinse with cold water to stop the cooking. Whisk together all other and then toss with cauliflower. Serve garnished with chopped parsley leaves. Serving Size 506g Calories 239 Calories from Fat 92 Total Fat 0.2g 6% Saturated Fat.4g 7% Sodium 36.4mg 6% Total Carbohydrate 25.0g 8% Dietary Fiber 6.g 24% Sugars 2.3g Protein 5.8g Vitamin A 3% Calcium % Vitamin C 96% Iron 2% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 4

10 easy carrot soup with parsley sauce lb. carrots, peeled and cut into ½-inch rounds medium potato, russet or Yukon Gold, peeled and cut in quarters 5 cups water or chicken stock 2T. unsalted butter Salt and pepper to taste 4 tsp. sour cream optional 4T. olive oil Juice of lemon ½ cup roughly chopped parsley Water as needed to blend SOUP Place carrots, potato, 5 cups water or stock, and butter in a saucepan and simmer over medium heat for 25-30, until carrots are tender. Place veggies and cup of the cooking liquid into a container for puréeing. Purée with butter and salt and pepper to taste. Return to soup pot and stir to blend. Serve soup with parsley sauce (below) drizzled on top and a teaspoon of sour cream if desired. Parsley Sauce To prepare parsley sauce, mix olive oil, lemon juice, and parsley in a blender and add water if necessary to purée. Serving Size 500g Calories 289 Calories from Fat 9 Total Fat 2.2g 33% Saturated Fat 6.2g 3% Cholesterol 24.8mg 8% Sodium 67.9mg 49% Total Carbohydrate 24.9g 8% Dietary Fiber 5.3g 2% Sugars 8.0g Protein 4.2g Vitamin A 658% Calcium 8% Vitamin C 69% Iron 9% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 4

11 easy ratatouille cup yellow squash, cut in 4-inch pieces cup zucchini, cut in 4-inch pieces tablespoons olive oil pepper (green or red bell, or banana) large onion (any color), chopped 3 cloves garlic, minced 4 large tomatoes, chopped 3 sprigs thyme 8 cup basil, torn or roughly chopped Salt and pepper to taste Heat a large skillet over medium heat, add oil. Add the zucchini, yellow squash and thyme and cook about 3-5. Stir frequently. Add the pepper, onion and garlic and cook about 3 more. Stir frequently. Add the tomatoes, salt and pepper and cook an additional 3. Stir frequently. Turn off the heat, and add the basil and stir. Serve hot or cold. Serving Size 96g Calories 69 Calories from Fat 28 Total Fat 3.g 5% Saturated Fat 0.5g 2% Sodium 9.4mg 0% Total Carbohydrate 0.0g 3% Dietary Fiber 2.8g % Sugars 5.3g Protein 2.2g Vitamin A 23% Calcium 4% Vitamin C 67% Iron 6% 4-6

12 fall vegetable minestrone soup T. olive oil medium onion, chopped 2 garlic cloves, minced 3 cups vegetable or chicken stock/broth medium sweet potato, peeled and cubed medium russet potato, peeled and cubed small green pepper, large dice small red or yellow pepper, large dice diced carrot 2 tsp. fresh oregano (or tsp. dried) 8 tsp. red pepper flakes Heat oil in a large pan over medium-high heat. Add onion and garlic; sauté 2 2 or until tender. Add stock/broth, potatoes, peppers, carrots, oregano, and red pepper flakes and simmer over medium-high heat until vegetables are almost tender. Add greens, pasta, and beans. Simmer until pasta is done and vegetables are tender. Sprinkle with cheese if desired. 2 teaspoon freshly ground black pepper 4 tsp. salt 2 cups chopped greens (kale, swiss chard, collards) 2 cup uncooked pasta (macaroni, penne, orzo) can chickpeas or cannellini beans or other white beans, rinsed and drained 8 cup shredded Parmesan cheese optional Serving Size 274g Calories 306 Calories from Fat 56 Total Fat 6.2g 0% Saturated Fat.2g 6% Cholesterol 4.8mg 2% Sodium 489.9mg 20% Total Carbohydrate 5.2g 7% Dietary Fiber.7g 47% Sugars 0.2g Protein 4.g Vitamin A 6% Calcium 4% Vitamin C 09% Iron 24% 8

13 fresh kale salad 5 2 T. finely chopped onion 2 T. fresh lemon juice Salt and pepper to taste 5 T. olive oil lb. kale 8 cup shredded Parmesan Whisk together the first four until combined. Slice kale very thinly (a technique also called chiffonade) and toss with dressing and Parmesan. Sprinkle more pepper and salt as needed. Serving Size 60g Calories 279 Calories from Fat 200 Total Fat 22.2g 34% Saturated Fat 5.3g 27% Cholesterol 2.0mg 4% Sodium 33.9mg 4% Total Carbohydrate 2.9g 4% Dietary Fiber 2.9g % Sugars 3.0g Protein 0.g Vitamin A 2% Calcium 36% Vitamin C 232% Iron 2% 4

14 garlic sautéed spinach 5 3 cups spinach leaves 2 tablespoons olive oil 4-6 cloves garlic, minced 2 teaspoons salt 2 teaspoon black pepper Pinch nutmeg optional Juice of 2 lemon optional Clean spinach well and pat or spin dry (in a salad spinner). Heat a large saucepan over medium heat and add the oil. Add the garlic and sauté about minute. Add the spinach, salt and pepper (and nutmeg if desired) and cover the pot. Cook for -2 and then uncover and stir a little longer until all the spinach is wilted. Turn off heat and add lemon juice if desired. Serve hot or cold. Serving Size 7g Calories 80 Calories from Fat 62 Total Fat 6.8g % Saturated Fat.0g 5% Sodium 96.7mg 50% Total Carbohydrate 4.6g 2% Dietary Fiber.8g 7% Sugars 0.4g Protein.5g Vitamin A 55% Calcium 6% Vitamin C 40% Iron 9% 4

15 gazpacho 5 large tomatoes, quartered cucumber, peeled and chopped green or red bell pepper, chopped 2 cloves garlic, minced (or smashed in a mortar and pestle) 2 tablespoons olive oil Salt and pepper to taste Place all in a food processor or blender and process until smooth (or you can leave slightly chunky). Serve immediately or chill before eating. Serving Size 85g Calories 79 Calories from Fat 52 Total Fat 5.7g 9% Saturated Fat 0.8g 4% Sodium 7.7mg 0% Total Carbohydrate 6.8g 2% Dietary Fiber 2.0g 8% Sugars 4.2g Protein.5g Vitamin A 7% Calcium 2% Vitamin C 49% Iron 3% 4-6

16 grated carrot salad 6-0 carrots, or about 2 cups peeled and grated clove garlic, minced 2 T. chives, minced 2 T. olive oil 2 T. fresh lemon juice (or T. apple cider vinegar) tsp. Dijon-style mustard Salt and pepper to taste 2 cup pecans, walnuts or sliced almonds optional Whisk together all the wet, garlic and salt and pepper in a bowl. Add the carrots and chives and toss. Serve garnished with nuts if desired. Serving Size 50g Calories 6 Calories from Fat 50 Total Fat 6.6g 26% Saturated Fat.8g 9% Sodium 7.3mg % Total Carbohydrate 5.g 2% Dietary Fiber 2.6g 0% Sugars.2g Protein.6g Vitamin A % Calcium 3% Vitamin C 36% Iron 3% 4

17 herbed grain and garden salad cup of dry bulghur OR brown rice (see cooking at right) 4 cup olive oil 8 cup red wine vinegar OR apple cider OR fresh lemon juice 3 4 cup fresh parsley, minced 4 cup fresh spearmint, minced 4 cup fresh green onions, minced OR 2 onion (any type), minced 2 cloves fresh garlic, minced cucumber, minced (about 2 cup) optional 3 tomatoes, chopped Salt and pepper to taste Note: Remove seeds from cucumbers if tough. Serving Size 82g Calories 4 Calories from Fat 60 Total Fat 6.7g 0% Saturated Fat.0g 5% Sodium 4.3mg 0% Total Carbohydrate 8.3g 6% Dietary Fiber.3g 5% Sugars.5g Protein 2.g Vitamin A 7% Calcium % Vitamin C % Iron 3% Bulghur Each of these two easy methods uses a 2- to 3-quart saucepan and yields approximately 3½ cups cooked bulghur.. Boil 2 cups of water, add cup bulgur and simmer for Let stand 0 before using. OR 2. Boil 2½ cups water. Add cup bulgur, remove from heat, cover and let stand about 45. Pour off any excess liquid. Brown Rice Combine cup brown rice and 2¼ cups water in a 2- to 3-quart saucepan. Bring to a boil and stir a few times. Reduce heat to low. Cover and simmer for 45. Yields approximately 3 ½ cups cooked brown rice. SALAD ASSEMBLY Place bulghur or brown rice in a large bowl. In a separate bowl, blend vinegar (or lemon juice) with oil. Add all, including the vinaigrette, to large bowl and toss to mix. Serve immediately OR even better, chill for hour before serving. Serve alone or over lettuce. Brown rice photo by Ranveig. SOURCE: Wikipedia Commons. 8-0

18 mint/stevia tisane 5 2 cup packed mint leaves (peppermint, spearmint, apple mint, and/or chocolate mint) 5 leaves stevia 4 cups water Boil water. Place mint and stevia into teapot. Pour boiling water over mint and stevia. Steep 5 and strain. Serve hot or over ice. Serving Size 4g Calories 2 Calories from Fat 0 Total Fat 0.0g 0% Saturated Fat 0.0g 0% Sodium.0mg 0% Total Carbohydrate 0.6g 0% Dietary Fiber 0.3g % Sugars 0.0g Protein 0.g Vitamin A 3% Calcium % Vitamin C 2% Iron % Mint photo by Kham Tran, SOURCE: Wikipedia Commons. 4

19 pumpkin soup T. olive oil or unsalted butter onion, diced potato, peeled and cubed 5 cups pumpkin, seeds removed, peeled and cubed 4 cups water or stock (vegetable or chicken) 2 sprigs thyme optional Salt and pepper to taste 2 cup Swiss cheese optional Heat a large pan over medium-high heat and add the olive oil or butter. Add the onion and cook until it begins to turn translucent. Add the potato, pumpkin, thyme and water. Cook over medium heat until the potato and pumpkin are fork tender. Purée in food processor, blender or with an immersion blender. Season with salt and pepper. Serve with cheese sprinkled on top if desired. Serving Size 263g Calories 75 Calories from Fat 8 Total Fat 2.g 3% Saturated Fat 0.3g 2% Sodium 36.8mg 3% Total Carbohydrate 2.4g 4% Dietary Fiber.g 4% Sugars 3.3g Protein 2.6g Vitamin A 22% Calcium 3% Vitamin C 9% Iron 5% 6-8

20 red pepper soup 2 tablespoons olive oil 4-5 onions, sliced 2-5 large red bell peppers, large diced 3 large cloves garlic, mashed 3 tablespoons red wine vinegar or apple cider vinegar 2 cups broth (chicken or vegetable) OR water 3 tablespoons fresh thyme leaves 2 tablespoons fresh parsley, minced Salt and pepper to taste 2 teaspoon red pepper flakes optional Heat a large pot on medium heat and then add oil. Add onion and cook about 3-5 until starting to color. Add garlic and cook -2 more. Add remaining. Cover and simmer about 30 until peppers are tender. Purée in batches in a food processor or blender. Salt and pepper to taste. Serve hot or cold. Garnish with more chopped fresh parsley and serve with croutons or fresh bread as desired. Serving Size 307g Calories 3 Calories from Fat 45 Total Fat 4.9g 8% Saturated Fat 0.8g 4% Cholesterol 0.7mg 0% Sodium 75.3mg 7% Total Carbohydrate 5.5g 5% Dietary Fiber 3.8g 5% Sugars 7.0g Protein 3.0g Vitamin A 20% Calcium 5% Vitamin C 202% Iron 7% 6-8

21 roasted broccoli 2 small broccoli, cut or broken into florets 4 cloves garlic, sliced 3T. olive oil 2 tsp. ground black pepper tsp. salt Juice and zest of lemon optional Preheat oven to 425 F. Wash broccoli and pat dry. Toss all in a bowl and spread on a pan lined with foil or parchment paper. Cook in the center of the oven for 5-25 until slightly browned, but still slightly crisp (not mushy!) Serving Size 97g Calories 98 Calories from Fat 77 Total Fat 8.6g 3% Saturated Fat.g 6% Sodium 482.8mg 20% Total Carbohydrate 6.4g 2% Dietary Fiber 3.g 2% Sugars.8g Protein 2.4g Vitamin A 0% Calcium 2% Vitamin C 29% Iron 2% 4-6

22 roasted cherry tomatoes 4 cups cherry tomatoes 2 cloves garlic, sliced thin 2 tablespoons olive oil 2 teaspoon salt 4 teaspoon pepper 8 cup fresh basil leaves, torn or roughly chopped Preheat oven to 400 F. Place all except the basil in a bowl and toss. Pour onto an oiled or foil-lined cookie sheet (with a lip). Roast for about 20. Sprinkle with basil. Serve on crostini (or thin toast). Serving Size 06g Calories 60 Calories from Fat 42 Total Fat 4.7g 7% Saturated Fat 0.7g 3% Sodium 99.0mg 8% Total Carbohydrate 4.3g % Dietary Fiber.2g 5% Sugars 2.6g Protein.0g Vitamin A 7% Calcium % Vitamin C 22% Iron 2% 4-6

23 roasted okra 25 pods okra, sliced lengthwise into 2 long halves tablespoon olive oil, plus teaspoon olive oil or pan spray to coat cookie sheet Salt and pepper to taste tablespoon chopped fresh herbs as desired and available* *Can use any of the following together or alone: parsley, basil, dill, oregano, marjoram, cilantro Preheat oven to 450 degrees. Trim ends from okra. Lightly spray or oil sheet pan. Toss okra with oil, salt and pepper in a bowl and spread on sheet pan. Bake for 5-0 and then turn with spatula and bake for another 5-0 until lightly browned on edges. Serving Size 63g Calories 50 Calories from Fat 33 Total Fat 3.7g 6% Saturated Fat 0.5g 3% Sodium 4.8mg 0% Total Carbohydrate 4.2g % Dietary Fiber.9g 8% Sugars 0.7g Protein.2g Vitamin A 5% Calcium 5% Vitamin C 2% Iron 3% 4-6

24 sautéed okra, corn & tomatoes 2 cups okra, small pods 2 tablespoons olive oil onion (any type), sliced in strips lengthwise 2 cloves garlic, minced 2 cups tomatoes, chopped 3 cobs corn 3 tablespoons parsley, chopped 3 tablespoons basil, chopped Salt and pepper to taste Trim stem ends of okra. Cut corn from the cob. Heat a large skillet over medium heat. Add oil. Sauté onions until soft. Add okra and sauté for 2-4, stirring and turning okra. Remove okra and onions and place on a plate. Add tomatoes and garlic and cook 2. Add corn, okra, onions and parsley and simmer about 5 until okra is al dente (or slightly firm, but not mushy). Sprinkle with basil. Serve hot or cold. Serving Size 34g Calories 22 Calories from Fat 56 Total Fat 6.2g 0% Saturated Fat 0.9g 5% Sodium 4.2mg % Total Carbohydrate 6.3g 5% Dietary Fiber 3.0g 2% Sugars 5.2g Protein 3.g Vitamin A % Calcium 5% Vitamin C 30% Iron 5% 4-6

25 shell-bean hummus 2 cups shell beans, shelled 2 cloves garlic, minced (or smashed in a mortar and pestle) 8 cup olive oil tablespoon fresh parsley plus teaspoon parsley, finely chopped Salt and pepper to taste Water as needed Place beans in a saucepan and fill with water to cover beans by a few inches. Boil until beans are very soft (easy to mash), about. Drain beans and return them to the pan with the garlic and olive oil. Cook about 5 longer to soften garlic. Add tablespoon parsley. Smash bean mixture by hand with a potato masher until smooth or puree in a food processor or blender. Add water as needed to create a smooth texture. Place on a plate or in a bowl and garnish with the chopped parsley. Serve warm or cold on toast, crackers or use as a dip for fresh vegetables. Serving Size 72g Calories 25 Calories from Fat 3 Total Fat 0.4g % Saturated Fat 0.g 0% Sodium 234.6mg 0% Total Carbohydrate 4.7g 2% Dietary Fiber 2.4g 0% Sugars 0.5g Protein.3g Vitamin A 5% Calcium 2% Vitamin C 6% Iron 4% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 6-8

26 simple salad with balsamic vinaigrette FOR SALAD 2 cups chopped various salad greens FOR BALSAMIC VINAIGRETTE (Yields 4 cup) clove garlic, minced T. Dijon-style mustard T. honey or maple syrup 2 T. balsamic vinegar 4 cup olive oil Wash salad greens under running water. Spin dry in a salad spinner or pat dry with paper towels. Mix first four in a bowl and then drizzle the olive oil in as blending with a whisk. OR place all in a jar and shake. Season with salt and pepper to taste. Pour over salad greens. Salt and pepper to taste Serving Size 48g Calories 49 Calories from Fat 22 Total Fat 3.5g 2% Saturated Fat.9g 9% Sodium 90.9mg 4% Total Carbohydrate 7.2g 2% Dietary Fiber 0.2g % Sugars 6.5g Protein 0.3g Vitamin A 22% Calcium % Vitamin C 5% Iron % 4

27 simple soybean sauté 2 cups soybeans, shelled and cooked 2 tablespoon olive oil onion (any color), large diced 3 garlic cloves, minced (or smashed in a mortar and pestle) 4 sprigs fresh parsley chopped and/or 2 sprigs fresh thyme (leaves only) Salt and pepper Cook soybean pods in salted boiling water about 3-5. Drain and reserve. Heat sauté pan over medium heat; add olive oil. Add onion and cook until translucent, about 2-3. Add garlic and sauté -2 more. Add soybeans and herbs and cook until soybeans are heated through. Season with salt and pepper and enjoy hot or at room temperature. Serving Size 35g Calories 229 Calories from Fat 3 Total Fat 4.5g 22% Saturated Fat 2.g 0% Sodium 3.mg 0% Total Carbohydrate 3.3g 4% Dietary Fiber 6.g 24% Sugars 4.2g Protein 5.0g Vitamin A 2% Calcium % Vitamin C 4% Iron 27% 4

28 summer squash with basil pistou 5 2 cloves garlic cup basil 2 tablespoons olive oil Pinch salt Pinch pepper 4-6 small yellow summer squash and/or zucchini, thinly sliced Juice of 2 lemon optional 2 tablespoons toasted, slivered almonds optional To make the pistou, blend the first five in a food processor, blender or mortar and pestle. Place thinly sliced squash and/or zucchini on a large plate. Drizzle with pistou (and, if desired, squeeze lemon juice over and/or sprinkle almonds) and serve. Serving Size 22g Calories 0 Calories from Fat 76 Total Fat 8.5g 3% Saturated Fat.0g 5% Sodium 6.0mg 3% Total Carbohydrate 6.0g 2% Dietary Fiber 2.4g 9% Sugars 2.5g Protein 2.8g Vitamin A 3% Calcium 5% Vitamin C 43% Iron 5% 4-6

29 summer succotash 2 tablespoons olive oil large sweet onion, chopped red bell pepper, seeded and chopped pinch sugar 3 sprigs thyme and/or 2 tablespoons chopped basil optional cup shelled soybeans 4 ears corn, kernels cut from the cobs Salt and pepper to taste Heat sauté pan over medium heat; add olive oil. Add onion and cook until translucent, about 2-3. Add bell pepper, sugar and thyme, if desired, and cook for 5. Add soybean pods and corn kernels and cook for 5 more. Season with salt and pepper. Stir in chopped basil, if desired. Serve hot, room temperature or chilled. Serving Size 47g Calories 33 Calories from Fat 46 Total Fat 5.g 8% Saturated Fat 0.7g 4% Sodium 9.mg 0% Total Carbohydrate 2.8g 7% Dietary Fiber 2.7g % Sugars 5.5g Protein 4.0g Vitamin A 2% Calcium 2% Vitamin C 28% Iron 5% 6-8

30 sweet potato colcannon 4 medium sweet potatoes, peeled and cut into -inch pieces 3T. olive oil or butter leek, finely sliced (all but the very green ends) 3 cups finely chopped kale, well-rinsed and ribs removed 4 tsp. nutmeg Salt and pepper to taste Cover sweet potatoes with water and bring to a boil. Cook potatoes until soft (5-20 ). Drain and set aside. Heat a medium sauté pan over medium heat. Add the olive oil or butter and then the sliced leeks and kale. Cook until slightly tender, about 5. Mash sweet potatoes with the nutmeg and salt and pepper. Mix in the leeks and kale. Serve hot. Serving Size 77g Calories 89 Calories from Fat 77 Total Fat 8.5g 3% Saturated Fat.2g 6% Sodium 77.mg 3% Total Carbohydrate 26.9g 9% Dietary Fiber 4.2g 7% Sugars 5.8g Protein 3.2g Vitamin A 24% Calcium 9% Vitamin C 86% Iron 9% 4-6

31 sweet potato soup with rosemary 2 medium sweet potatoes, peeled and cubed 2 cups chicken or vegetable stock/broth T. fresh rosemary, chopped fine 2 medium yellow onion, sliced 2 T. unsalted butter Salt and pepper to taste Boil sweet potato cubes in stock/broth with rosemary and onions until very tender. Purée in a blender, food processor or with an immersion blender. Add butter and salt and pepper to taste. Garnish with a rosemary sprig if desired. Serving Size 7g Calories 06 Calories from Fat 5 Total Fat 5.7g 9% Saturated Fat 3.g 6% Cholesterol 3.2mg 4% Sodium 26.9mg % Total Carbohydrate 2.0g 4% Dietary Fiber.9g 7% Sugars 2.8g Protein.8g Vitamin A 4% Calcium 7% Vitamin C 5% Iron 2% 4-6

32 sweet/sour dilled cucumbers 3 large cucumbers, sliced thinly large onion, sliced thinly 2 3 cup vinegar (any kind) 2 tablespoon olive oil 2 teaspoons salt 4 teaspoon black pepper Place sliced cucumbers and onions in a bowl. In a separate bowl, combine all other. Pour mixture over vegetables and toss. Serve immediately or for enhanced flavor, chill for a while before serving. 4 teaspoon sugar 8 cup finely chopped fresh dill optional Serving Size 4g Calories 20 Calories from Fat Total Fat 0.2g 0% Saturated Fat 0.0g 0% Sodium 667.0mg 28% Total Carbohydrate 4.g % Dietary Fiber.0g 4% Sugars 2.2g Protein 0.8g Vitamin A 0% Calcium 2% Vitamin C 7% Iron % 6-8

33 tomato basil salad 5 4 large tomatoes, sliced 4-inch thick 4 cup packed fresh basil 3 to 4 tablespoons olive oil Salt and pepper to taste pound fresh mozzarella, sliced 4-inch thick optional 2 tablespoons balsamic vinegar optional On a large platter arrange tomato and basil leaves, alternating and overlapping them. If desired use mozzarella to alternate and overlap as well. Sprinkle with olive oil and balsamic vinegar if desired. Season salad with salt and pepper. Serving Size 335g Calories 509 Calories from Fat 353 Total Fat 39.3g 60% Saturated Fat 6.8g 84% Trans Fat 0.0g Cholesterol 89.6mg 30% Sodium 743.2mg 3% Total Carbohydrate 0.7g 4% Dietary Fiber.0g 4% Sugars 7.6g Protein 28.0g Vitamin A 70% Calcium 60% Vitamin C 86% Iron 2% 4

34 tomato and green bean salad 3 cups green beans 3 cups cherry tomatoes, sliced in half, and/or large tomatoes, large diced small onion (any color), finely diced 2 cup olive oil 2 T. vinegar (apple cider, red wine or white wine) Salt and pepper Fresh corn kernels cut from 2 cobs of corn optional Basil or parsley, chopped optional Bring a pot of salted water (about 6 cups) to a boil. In the meantime, snap the ends from the green beans. Then parboil the beans in the boiling water. This will take 3-6 depending on the size of the beans. Drain water and lay beans out on a sheet pan to cool. Slice and/or dice tomatoes and place in bowl. Add onions, olive oil, vinegar and parboiled green beans. Toss and serve room temperature or chilled. Serving Size 77g Calories 68 Calories from Fat 4 Total Fat.6g 2% Saturated Fat 0.3g % Trans Fat 0.0g Sodium.4mg 0% Total Carbohydrate 3.g 4% Dietary Fiber 3.g 2% Sugars 6.g Protein 2.6g Vitamin A 20% Calcium 3% Vitamin C 33% Iron 5% 6-8

35 whole wheat pasta with roasted red pepper sauce and parsley package whole-wheat spaghetti or penne 4 red peppers, washed T. extra-virgin olive oil tsp. balsamic vinegar (or red wine vinegar) 2 garlic cloves, chopped 4 teaspoon dried crushed red pepper optional Place the peppers directly on an open flame or under a broiler. Roast until skin is charred black. Place in a bowl covered with plastic wrap to sweat about 0. Peel the blackened skin off the peppers. It s fine if there s some black bits left here and there. Cut off the stem, remove seeds and chop. Purée peppers, olive oil, balsamic vinegar, garlic and dried crushed red pepper if desired in food processor or blender until smooth. Season to taste with salt and pepper. Serving Size 88g Calories 327 Calories from Fat 32 Total Fat 3.8g 6% Saturated Fat 0.6g 3% Sodium 254.6mg % Total Carbohydrate 64.2g 2% Dietary Fiber 7.g 28% Sugars 6.4g Protein 2.5g Vitamin A 3% Calcium 5% Vitamin C 8% Iron 9% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 4-6

36 zucchini and corn cakes 5 ears corn 8 small to medium zucchini medium onion, chopped 2 large eggs, slightly beaten 2 cup milk 2 teaspoons salt teaspoon pepper 2 teaspoons baking powder cup flour Vegetable or canola oil for cooking 2 tablespoons fresh chopped herbs: chives, parsley, basil, thyme optional Break or slice corn in half. Stand ears upright on a cutting board and slice kernels off with a knife. Place in a large mixing bowl. Grate zucchini by hand or in a food processor. Add to the corn along with the chopped onion. Stir in eggs, milk, salt and pepper. Blend the baking powder and flour in a separate bowl and then mix into the wet. Form patties by hand that are about ½-inch thick by 3 inches wide. Heat oil in skillet and cook the cakes on each side (about 2-3 per side) until golden brown. Use a spatula to flip cakes. Serve warm. Serving Size 59g Calories 72 Calories from Fat 4 Total Fat.5g 2% Saturated Fat 0.5g 3% Trans Fat 0.0g Cholesterol 40mg 3% Sodium 387.7mg 6% Total Carbohydrate.9g 4% Dietary Fiber 0.6g 2% Sugars.2g Protein 3.5g Vitamin A 2% Calcium 4% Vitamin C 9% Iron 4% 0-2

37 zucchini and yellow squash salad 4 young zucchini 4 young yellow squash 3 tsp. olive oil clove garlic, minced 3 4 cup parsley leaves, minced Steam whole zucchini and squash about 5-8, or until lightly fork-tender. Remove and let cool slightly. Cut into 2-inch rounds and drizzle with the olive oil, salt and pepper. Serve garnished with the garlic and parsley sprinkled over the top. Serving Size 378g Calories 83 Calories from Fat 28 Total Fat 3.2g 5% Saturated Fat 0.6g 3% Sodium 33.3mg % Total Carbohydrate 2.0g 4% Dietary Fiber 3.9g 6% Sugars 9.3g Protein 4.7g Vitamin A % Calcium 7% Vitamin C 25% Iron 0% Parsley photo by H. Zell. SOURCE: Wikipedia Commons. 6-8